Is weight creeping up on you no matter how many health-oriented ideas you try? You know that added weight causes a multitude of issues when it comes to fibromyalgia and chronic illness. Yet, no matter how hard we try, or how less we eat; we simply can't get that scale to budge. Well, there maybe an easier way that won't completely fatigue us each time we begin to exercise. That is the simple methodology of counting steps. That means we can incorporate a few more steps anytime and everywhere we have a few extra spare moments. Before you know it, you'll be increasing steps without much effort.

​Counting steps is simple. If you own a phone it may be already doing it automatically. If not, there many apps available to download such as Pacer. These apps keep record of your steps in the "background" continually allowing you to have an up-to-date number when ever you open the app. The trick is making sure you have your phone attached at all times.

If you have trouble finding your activity limits and staying within them, using a walking app or pedometer might help. These instruments give you an idea of your activity level by counting the steps you take.

A recent discussion with Dr. Charles Lapp, director of the Hunter-Hopkins Center in Charlotte shows promising health using such strategies. Dr. Lapp has treated CFS and FM patients for over 25 years and his clinic is one of the few medical practices in the United States to specialize in CFS and FM. He recommends apps and pedometers to his patients.

Dr. Lapp believes that between 1,000 and 5,000 steps a day is a good range for many people with CFS and fibromyalgia. If someone has fewer than 500 steps a day, Dr. Lapp usually suggests they gradually increase the number of steps they take.

And if someone is over 6,000 steps a day, Dr. Lapp finds they are usually too active and he advises that them to cut back. Dr. Lapp's guidelines imply that 10,000 steps a day, an exercise target often suggested for healthy people, will be inappropriate for most people with CFS and FM.

The first goal with a pedometer is to use it to determine your current activity level and its effects on your symptoms. If you wear a pedometer for several days, you should get a good idea of how many steps you are now taking per day and can correlate that with your symptom level and compare it to Dr. Lapp's suggestions.

A number of people in his program have mentioned that their initial finding was that they were too inactive. One woman thought she was making great strides by walking 2 miles a day found that just totaled a bit over 4,000 steps.

Other people feel they may be walking too much. One person said that she used her initial experience to find her limits. She said, "If I had a high number [of steps], it matched the overexertion levels and how awful I felt that night and the next few days." She discovered that initially she could walk only a few hundred steps a day without intensifying her symptoms, though she was gradually able to expand that to about 2,000.

Some people are surprised at how many steps they take, even without an exercise program. One wrote, "What astonished me was that even on days when I didn't go out [of the house], I was still recording 1,500 to 2,000 steps. No wonder I get tired sometimes and don't think that I have done anything during the day to justify the fatigue! I had no idea how much walking I did"

Once you have found your current limits, you can use the pedometer to help you stay within them and escape the cycle of push and crash: doing more when symptoms are low and paying for it with time in bed. As one person says, "There are many days I feel I can do more, but if I do I crash and burn. [My pedometer] is a wonderful device for reminding me how much I have done and how much I have left in my energy envelope for that day."

Over time, it may be possible to expand the number of steps you can take without increasing your symptoms. There seem to be two keys to safely increasing steps per day. The first is to increase gradually, which might mean no more than 5% at a time. (For example, from 1,000 to 1,050 steps per day.)

The second is to increase only as tolerated by the body. This means that you monitor the consequences of any increase and return to your previous level if symptoms are intensified.

People in this type of program have suggested two additional strategies that may be helpful if you want to increase the number of steps you do in a day. The first is to be attentive to the pace or intensity of their walking. Another said she had learned to "stroll" rather than "march."
A second strategy is to combine walking and rest. One person says that "it took many, many months of walking very short distances before I could do a great deal. I used a folding stool and/or sat at intervals on benches. This care prevented me from becoming symptomatic." Another, who had been advised to walk 30 minutes per session, broke up her walking into two or three periods of 10 to 15 minutes each. Remember those steps add up!

There may be a limit on the number of steps you can take without increasing symptoms. One person reported who had moved from about 500 steps a day to 2,000, says "I am working on increasing it, but I will be happy with that number if that's not possible."

Although pedometers can be very useful, they cannot give you a complete picture of your limits. Activity includes mental work and socializing as well as physical activity. Also, symptoms are affected by other factors such as stress, sleep, weather, food, and medical conditions you may have in addition to CFS and FM.

That said, a pedometer or walking app can be a valuable tool. Summarizing the benefits, one person noted, "Using my walking app has helped me stay within my projected weight range."

Another common imbalance that is often overlooked for individuals who are chronically ill is thyroid deficiency. Conventional medicine has traditionally acknowledged only one form of thyroid deficiency referred to hypothyroidism. However, there is a growing awareness among some physicians that the usual rigid definition of thyroid deficiency does not take into account another form of hypothyroidism which is not uncommon.

Hypothyroidism occurs when you produce insufficient amounts of thyroid hormone or when you have thyroid hormone resistance. As a result, your body cannot maintain normal metabolism, and your ability to convert tyrosine to dopamine, norepinephrine and epinephrine is impaired. This can cause a ripple effect of symptoms, including cognitive dysfunction.

Symptoms of Low Thyroid Hormone Levels

fatigue, exhaustion

constipation

always cold

hair loss, specially in the lateral third eyebrow

dry skin

menstrual abnormalities

fibro fog

excess muscle tension and trigger points

A common give-away that you may be hypothyroid is feeling cold most of the time. This is because your body cannot generate enough ATP molecules to keep the core temperature of your body high enough.

Unfortunately, many if not most conventional doctors do nothing but look at lab test data when diagnosing thyroid disease, and typically ignore signs and symptoms revealed by the patient, such as dry skin or hair loss.

The standard tests used today to diagnose inadequate thyroid hormone regulation due to hypothyroidism are the free T3, free T4 and TSH. There’s also a test called TRH (thyroid releasing hormone) stimulation test. Many patients are coming back with normal results. Yet, some practitioners are supplementing with thyroid medication when addressed with the above symptoms to see if there is improvement. Many are finding patients expressing relief. Another good strategy may be to observe your own symptoms if your results are negative and try these natural alternatives below for support.

Eat more pears and apples. The ancient Chinese discovered that pears have a powerful tendency to balance hormones; especially in women.

Eat a natural diet

Adhere to an Alkaline Diet - This is extremely helpful when curing any chronic disease.

Iodine - The thyroid needs iodine to function properly, and lots of people now suffer from iodine deficiencies. To test yourself, place some iodine (we use 2%) on your stomach. Make a dot the size of a silver dollar. If it disappears within 12 hours, then you are iodine deficient. Keep adding iodine in increasing amounts, until it no longer disappears in a 12-hour period. This works due to the fact that the body transdermally absorbs iodine at the rate at which it is needed. Do not use povidone iodine and do not orally consume iodine. This is especially an important precaution for those with Hashimoto's thyroiditis.

Exercise

Eliminate Soy - Soy suppresses thyroid functions, imbalances hormones, and it has been shown to cause goiters (an enlargement of the thyroid gland) in previously healthy individuals, which shows that it disrupts iodine usage.

More than 75 studies have been completed that tote the benefits of exercise for those suffering from fibromyalgia. But I know when you are exhausted most of the day and hurt all over, this is the last thing that will EVER cross your mind!

Many individuals who experience fibromyalgia feel that every time the exercise they feel WORSE afterwards. They complain of strained muscles, or an overall achy, exhausted feeling just hours when through.

Too boot, I know of one woman who took to swimming as an exercise. One afternoon she felt as if she pulled a muscle in her neck while finishing a few laps. How do you manage to injure your neck during gentle, she wondered? Another, after beginning a light walking program complained of heel pain and plantar fasciitis. Not only that but she felt wiped out for days afterwards.

So despite the medical benefits, how do you exercise and feel the relief that is promised? First of all the key here is GENTLE EXERCISE. Marybeth said she always felt wiped out after she concluded her warm-water therapy. This added three days of pain to her life. When I asked her how long she worked out she said, "90 minutes because it feels so good when I'm in there!" This type of exercise is a guaranteed disaster for those who suffer from fibromyalgia. 15 - 30 minutes is optimal for those trying to gain the benefits of exercise.

Long exercise sessions do not gain the relief needed for fibromyalgia. Your muscles are easily injured and less able to heal because of lack of sleep, lack of growth hormone, and tightness in the fascia. Keeping that in mind, your exercise program needs to speak to these needs. Most importantly, you need to warm up correctly, exercise gently, and ensure enough rest and recovery in between sessions. One day of exercise and two days of rest is best. That is of course is unless you add walking which can be done for up to 30 minutes a day.

The warm up is particularly important for fibromyalgia. Because of the excess fascial tension due to the overactive stress response, it takes longer to get the muscles warmed up correctly for exercise. Do this routine warm up routine BEFORE you begin ANY exercise and reap the results!

I had a recent discovery lately that had me perusing the Internet for days trying to understand why I've felt such elated relief from fibromyalgia. Every year around the end of spring and the beginning of summer I take a delightful bike ride daily along A1A taking in the breathtaking coastline. There is something calming and invigorating that envelopes me as I peddle away. After 30 minutes or so, I bring my old mat and lie on the beach taking in a few rays of sun. This activity always melts away any joint pain and tension allowing my mind a good breathing spell.

For some reason this year, the ocean is unbelievably warm. Normally, I'd wait until mid July to take a cool dip immersing myself and dashing out due to shocking coldness still present. But for some reason, the ocean temp has been hovering around 80 degrees. This makes one just want to frolic in the waves for unknown periods of time forgetting that the minutes are ticking away. After a week or so of doing this relentlessly, I was shocked and unaccustomed to feeling very little pain and the clear mind in the hours that followed. I knew it was directly correlated to the ocean water!

I knew it had something to do with osmosis. Osmosis is the spontaneous net movement of solvent molecules through a partially permeable membrane into a region of higher solute concentration, in the direction that tends to equalize the solute concentrations on the two sides. Just as my body drinks in my skin care regiment, it was taking in the ocean water that I was swimming in! I was propelled to see if I could find answers to my better health.

What I came upon was non short that amazing. I read several articles on The Water Cure. The Water Cure is another in a long list of alleged miracle cures discovered by “lone geniuses” who are allegedly persecuted by a resistant medical establishment.

Dr. Batmanghelidj was imprisoned for political crimes in Tehran’s infamous Evin prison. A number of his fellow prisoners had previously been diagnosed with peptic ulcer disease (PUD). Their symptoms recurred in jail and didn’t respond to Cimetidine and antacids. Dr. Batmanghelidj gave a prisoner with unbearable pain two glasses of water. The pain disappeared completely after 8 minutes.He treated other PUD patients with remarkable success. One patient was semiconscious from pain but after drinking water he recovered in 20 minutes. (One wonders about the wisdom of making a semiconscious patient drink, since there is a risk of aspiration). Patients were advised to continue drinking 1500cc of water daily for 6 weeks, allowing time for the average ulcer to heal. Symptoms did not recur.During treatment, urine volume increased and patients had to get up at night to pee. Dr. Batmanghelidj assumed this meant that they were losing sodium so he added salt to their treatment. Dr. Batmanghelidj decided that the real problem was dehydration: dehydration was the sole cause of pain so the pain was relieved by drinking water.Dr. Batmanghelidj eventually got out of prison and came to the US, where he developed his ideas further and wrote a series of books. His philosophy expanded. Although water alone had worked for his initial patients, he added Celtic sea or Himalayan salt to supply trace minerals.

"The causes of most so-called incurable diseases are nothing but symptoms of a weak immune system caused by consuming caffeine, alcohol and/or soda and lack of water and/or salt. They create an acid pH and the more acidic it is, the weaker your immune system, the worse your health becomes and the more difficult it is for your body to repair itself." - Dr. Batmanghelidj

You must consume half your body weight in ounces of water per day, each and every day to recover from the symptoms of long term, chronic, unintentional dehydration and to prevent it from happening again.

The outflow of urine should be equal in volume to the inflow of water. The color of your urine should be very light yellow like the color of lite beer.

I am not a doctor, but I do realize that a possible reduction in symptoms may be occurring due to my body taking in more salt water if Dr. Batmanghelidj's principles hold true. I am in the water for quite sometime allowing body to "drink in" all that healthy sea water. Sea water is highly concentrated with salt so the ratio of actually drinking the Water Cure to swimming in it may be slightly the same. I believe when the ocean water is no longer available due to a decline in temperature I may be tempted to try the Water Cure.

I do not recommend trying anything without your doctor's approval especially for those who are on a low salt diet. Check with your practitioner first. But, since this a site for alternative disciplines, I do want to "throw" it out there for your inspection.

It is well noted that individuals who suffer from fibromyalgia benefit immensely from tailored exercise programs. Non-weight bearing exercises such as swimming in warm water is a wonderful choice for those who can not handle any type of pounding activity. Recent research suggest that swimming can significantly reduce chronic pain in fibromyalgia. In a study involving 33 woman with fibro, one group swam in warm water at least three times a week for an hour, while the other group didn't swim at all. At the end of this eight month study, the women who swam reported a noticeable decrease in their pain levels compared to those who didn't.

Swimming is helpful because the water supports your weight by not putting too much strain on your muscles, hence, helping mobility. Swimming stretches and strengthens the muscles and improves cardiovascular fitness. An added plus is warm water relaxes the muscles and eases pain and stiffness. While you are swimming, you must concentrate on your breathing, rhythm and stroke. This takes you mind off your worries and pain. You are totally immersed in the moment! If you're lucky enough to live by the beach, you'll get the added benefits of swimming 'green'. All those beautiful lowly waves, rolling and and massaging every stroke.

I know it isn't easy getting off that chair when you're in pain, but you must! Just get up and move! That is of course on the days your pain is under a level six. When you move, your mind shifts. The pain becomes weaker, and all of a sudden you are at one with the activity and pain is but a small impression for the moment.

The word yoga comes from the Sanskrit word 'yuj' meaning union. Yoga asanas (postures) and pranayama (breathing) are aimed at uniting the body, mind and soul, and can be helpful in preventing and relieving fibromyalgia symptoms.

These symptoms include:pain fibro-fog depression sleep problems

Hatha yoga is a slow, gentle form of exercise which not only strengthens the joints and muscles and improves posture, flexibility and mobility, but also relaxes tight, tender muscles, relieves stress and promotes calm. The word 'hatha' comes from Sanskrit words 'ha', meaning sun and 'tha', meaning moon. It means balance, which sums up the balancing effects and postures and breathing exercises have on the mind in body.

In 2010 researches at Oregon Health and Science University carried out a randomized controlled pilot study, involving 53 woman diagnosed with fibromyalgia to find out the effects yoga had on their symptoms. Twenty five woman took part in the study. The were required to take eight weekly two-hour yoga sessions while the others received standard care. Those who practiced yoga reported greater improvements in functioning, pain, energy, mood, and ability to cope compared to those who didn't.

It is great support to be part of an actual class, but may be undesirable for those who have to work each day. Coming home fatigued makes it impossible to climb into the car for an actual yoga lesson. You can still get these great benefits by purchasing a DVD for personal instruction. Or, place one on reserve at your local library.

With spring almost here, place on your to do list the sheer delight of getting closer to nature. Bat out those winter cobwebs and ensure your daily game plan gets a little R&R on the nature trail. Researchers at Essex University say that ecotherapy (engaging with nature) offers both mental and physical health benefits. Whether you are walking, gardening, or just enjoying the view, being close to nature has been shown to reduce stress and muscle tension.

Experts claim that the higher levels of negative ions near areas of running water, trees, and mountains may play a part of one huge stress and pain buster. Others suggest that the success of ecotherapy is down to biophilia (the theory that we all have an inborn affinity with nature). Furthermore, when we disconnect from it we are plagued with stress and mental health problems. Studies in the Netherlands and Japan suggest that people living in or near green areas enjoy longer and healthier lives than those living in urban environments.

Have you ever noticed that even on a bad day if you stay inside confined, you don't feel much better? That's why it is so important to get out even a few minutes a day and commune with nature. It does the soul good and offers great therapy and pain relief for the body.

With my recent article on the benefits of rebounding, Urban Rebounder for Fibromyalgia, I've had several inquiries for a low-impact routine. Rebounding is a light aerobic exercise that involves marching or bouncing on a small, circular trampoline known as a rebounder. Research shows that rebounding not only boost fitness and mood, but also improves posture, balance, and co-ordination. Below is a suggested routine:

Stand in the middle of your rebounder with your feet shoulder width apart. Now march slowly for two minutes, swinging your right and left arms as though in sync with your march.

Start bouncing gently, without lifting your feet, for two minutes.

Now start lifting your feet as you bounce. Do this for an additional two minutes initially. When you feel energized after several runs, increase to six minutes.

Safe Rebounding

Don't bounce on a full stomach, or when you are feeling physically tired or ill.

Lately I've become a night walking junkie. I know it is hard to believe with such a condition, but honestly, once you begin your body begins to crave it especially if you have a set time each evening. For me that time is 7 pm, there I grab the dogs and my son and set out for a leisurely stroll to the end of my road. Yes, it is dark, but I have a chance to wonder at the stars, unraveling my mind, and take deep cleansing breaths of the night's cool air.It is here for 20 minutes I find the peace that touches my soul. The day could have been plagued with occurrences that caused havoc, yet here it begins to dissolve. It is on this weather beaten path that muscles unwind leaving a sense of well-being that welcomes sleep. Yes, it is due to this simple endeavor that my body unravels allowing a welcomed fatigue to replenish my body with a night's rest. For it is sleepless nights that can cause the most pain for fibromyalgia sufferers and the most fear.Since beginning my own walking club, sleepless nights have become less frequent. At times I am graced with a night of such deep sleep that I can barely rise from my bed when dawn comes. Other times I am blessed with only awakening twice and greeted with sweet fatigue that allows me to slumber quickly once more. These small trinkets to others are such great gifts for those who suffer with fibromyalgia.When beginning your own routine do be sure that you exercise at least two hours before retiring at bedtime. This will allow your body time to unwind from that added boost of energy walking brings.Benefits of Walking1. Boosts your immune system2. Helps you sleep better by reducing stress3. Keeps joints lubricated promoting less flare-ups4. Keeps you be mentally sharp5. Slims you down6. Changes your RealAge7. Dims your chances of diabetes8. Fends off heart attacks and stroke9. Increased production of endorphins that improve mental and physical health10. Strengthens nervous system and reflexes

If you have fibromyalgia with painful tender points, deep muscle pain, and fatigue, exercise is probably the last thing on your mind. But exercise can be just the thing you need to raise serotonin levels and reduce pain in the meantime.

And let's face facts! FMS sufferers can be sedentary people on many days. Research has shown that inactive people wipe out up to 80 percent of the mitochondria in their muscle cells. Without these abundant power stations, the energy generating capacity of the body is compromised and can't be remedied. More importantly, you can't heal without these energy producing factories, and FMS patients can't make the energy that is needed due to the limitations of the chronic illness.Only endurance exercise produces mitochondria new growth. In fact, it can resurrect dormant ones. Adding more mitochondria will result in more abundant energy and stamina. While it doesn't happen overnight, exercise will make the body and brain more functional.If you've been utilizing the Take Back your Health section of this blog, you've probably noted that exercise makes a huge impact on recovery. It weighs right up there with dietary intake. But what can you do on those days you have flare-ups and just can't get outdoors? I have found the Urban Rebounder Trampoline does the trick.Benefits of the Urban Rebounder

HELPS FIGHT FATIGUE: Rebounding tones the glandular system to increase the output of the thyroidgland. The pituitary and the adrenals- that help to restore energy. NOURISHES THE HEART:By strengthening the heart muscle, rebounding allows the resting heart to beatless often. Each beat becomes more powerful and sends out a greater surge ofblood around the body to nourish its 60 trillion cells.IMPROVES CIRCULATION:Rebounding encourages collateral circulation-the formation of new branch bloodvessels that distribute blood to the heart. This is helpful when there is alack of nutrition to the tissues as a result of impairment of the main blood flow.FIGHTS HEART DISEASE:Rebounding holds off the incidence of cardiovascular disease.BOOSTS RED BLOOD CELLS:Rebounding increases the functional activity of the red bone marrow of theproduction of red blood cells. The red blood cells carry oxygen and nutrientsto the tissues of the body and also help remove carbon dioxide in them. FACILITATES OXYGEN:Rebounding establishes a better equilibrium between the oxygen required by thetissues and the oxygen made available. CIRCULATES OXYGEN. Rebounding circulates more oxygen to the tissues-and where there is oxygen there cannot be disease.AIDS MUSCLE PERFORMANCE:Rebounding helps fluid move easily within the body, thus helping muscleperformance and lightening the load required of the heart.AIDS LYMPHATIC CIRCULATION:Rebounding helps the Lymph fluids circulate throughout the entire body-whichacts as your body’s internal vacuum cleaner.ENHANCES DIGESTION AND ELIMINATION PROCESS:The gentle bounce exercise of rebounding has been exceedingly effective inreturning natural, regular bowel movements to chronically constipated individuals.AIDS ENDURANCE: Rebounding expands the capacity for fuel storage, resulting in extra endurance.BUILDS ALKALINE RESERVE:Rebounding provides an addition to the alkaline reserve of the body which may be of significance in an emergency requiring prolonged effort.DELIVERS MUSCLE PAIN RELIEF:Rebounding offers relief from neck and back pain, from headaches and from otherpains caused by the lack of use of the various joints and muscles of the body.

BRINGS ON BETTER SLEEP: Even very light, gentle rebounding allows for better and easier relaxation and sleep.STOPS PREMATURE AGING: Rebounding can actually reverse, prevent, or diminish the hardening of thearteries. By conquering the ultimate pathology, you will keep your mind alert,skin smooth, skeleton flexible, libido intact, kidneys functioning, bloodcirculation, liver detoxifying, enzyme systems alive, hold memory intact, andavoid all systems of the aging processHow to Begin a RountineWhen was the last time you bounced on a ball or the likes and felt the immediate draw back to your childhood? There is something about bouncing that lets out the inner child in us all. With the Urban Rebounder you have a stabilizer bar that enables you to bounce lightly and effortlessly. To begin, brace yourself by holding onto the bar. Allow your legs to relax slightly at the knees. Bounce for 20 jumpsRestBounce for 20 jumpsRestAdd more jumps as your body begins to acclimate to the equipment. You can add a third and fourth repetition as your body strengthens. But, remember; do not overdo it at any time. Too much can cause a flare-up. Just enough will offer pain relief and endurance throughout the day.